Call Us: 716.601.7300

Wednesday 072016

CrossFit Buffalo – CrossFit

Warm-up

2 Rounds

400M Run

6x Elbow to Instep

8x Inchworm

10x Lateral Lunge

10x Reverse Lunge

Weightlifting

Press Complex

(A) 1x Strict Press + 3x Push Press up to 4 heavy sets

(B) 4x DKB Press + :15s OH Hold, 4 heavy sets

Back Squat (4×8 @ 83-87% 8RM, R 2:00 between each set)

Ring Rows (4×6, 1114T, Rest 1:30)

Conditioning

Metcon (Time)

RX+

For time:


21 Push jerks 135/95


21 Pull-ups


42 Air squats


18 Push jerks 135/95


18 Pull-ups


36 Air squats


15 Push jerks 135/95


15 Pull-ups


30 Air squats


12 Push jerks 135/95


12 Pull-ups


24 Air squats


9 Push jerks 135/95


9 Pull-ups


18 Air squats


6 Push jerks 135/95


6 Pull-ups


12 Air squats


3 Push jerks 135/95


3 Pull-ups
6 Air squats

– Then –

Run 800M AFAP

RX

For time:


21 Push jerks 115/75


21 Pull-ups


42 Air squats


18 Push jerks 115/75


18 Pull-ups


36 Air squats


15 Push jerks 115/755


15 Pull-ups


30 Air squats


12 Push jerks 115/75


12 Pull-ups


24 Air squats


9 Push jerks 115/75


9 Pull-ups


18 Air squats


6 Push jerks 115/75


6 Pull-ups
12 Air squats


3 Push jerks 115/75


3 Pull-ups


6 Air squats

– Then –

Run 800M AFAP

Fitness;

– Replace Push Jerks with DB/KB Push Press

– Replace Pull Ups with Calorie Row

– After all work completed Run 400M/Row 500M AFAP

Leave a Reply

*

captcha

Please enter the CAPTCHA text